Baseball exercises?

Question

i am working out for high school baseball and i need to know exercises and stuff that will help. i do belong to a gym but i know working on the machines is not as helpful as other stuff. anyone hve any workout ideas with weights or anything and which is more important for baseball upper or lower body? thank you

Answer 1

First , lower body is more important, you get all your power from your legs, more importantly your hips.LOWER: If you want to get real serious, do squats, dead lift, and power cleans. Make sure you get a trainer or a class and learn great technique and have proper spotting. The dead-lifts and squats will develop strong hams, gluts, and quads which give you power in your swing and throw, especially if you pitch, they will add speed to your fast-ball and make you a faster runner. The power cleans will develop explosiveness in the hips which is the most important thing in sports, whether it tackling, wrestling, swinging a baseball bat, or throwing the bat. There are also less serious things you could do along with that or alone. Lunges are great (with a bar and weight on shoulders or holding dumbbells), Jerk press or military press, calve raises(weighted), running, GHD, Snatch. UPPER BODY: Bench(do towel, flat, and incline), biceps curls, triceps, delt exercises, wrist rolls for forearms, lat pull down. I would us the machines to fitness hit all upper body muscles. FYI: either google or ask a trainer to show/tell you what some of these excerzies are

Answer 2

best thing you can do in my opinion is LONG TOSS. it works magic, seriously if you do it right and do it for a long enough period of time you will see quite a bit of improvement in your ability to throw the ball, whether its pitching or throwing from the outfield.

working the triceps and forearms is good for baseball. do skull crushers/nose crushers and tri mowers for the triceps. for the forearm i just got a short pole about a foot and a half wide, secured a rope to it so the rope didnt just freely roll around the poll (make it so you can wrap the rope around the pole) on the other end of the rope tie some weight about 15 pounds and then with your two hands, hold it straight out in front of you and twist the pole so it rolls the rope all the way, and then slowly let it down and repeat it.

another good thing is running, for pitching its good to have endurance so run poles. change it up too, jog 2 poles, then sprint-jog-sprint-jog-sprint-jog 2 poles, then sprint-jog-sprint-jog 2 more, then spint-jog-sprint-jog 2 more, then sprint a full one. thats what i did with a cool down of jogging a pole or two. running is good even if you dont pitch. you can do 90 foot sprints too to become quicker on the basepaths.

i think the lower and upper body are equally important, i cant pick one over the other really. if you pitch its all about using your legs with some upper body. when you hit its all about qick hats right to the ball, with strong hips. so having a strong full body is great. and work on your core too, not just your abs your full core.

good luck

Answer 3

Try using a piece of pipe and swing it like a bat. Because of the weight of the pipe, it will strenghen batting muscles. Also use a shot put ball to throw, for the same reason. Practice hitting golf balls with a baseball bat, if you master this, then a baseball will look the size of a house to you.

Answer 4

both upper body and lower body are equally more important for baseball, but also you need your abs and back to be strong too.

you want your upper body to be strong so you can hit the ball and throw farther.  but also what a lot of people dont realize is that your ABS are just as important in swinging a bat and throwing a ball as much as your shoulder / tricep / delt / lat /chest / calf / thigh muscles are.

you can throw fast by being able to whip your arm around fast, but think of how much more torque your body could produce if your mid section were forcing your upper body through the throwing motion?  the power of your throw starts in your feet, works its way through your body and releases at your fingertips.  the more torque your body provides in your mid section the more force gets relayed to the ball.

your legs are just as important though.  i mean you do actually have to run on them eventually.  run with a parachute or a weighted vest to get your sprinting speed at its best,  jumprope to get coordination and endurance (yes you do need it), and some plyometrics to be able to catch the ball that "should have been a home run"

basically what im trying to get at is that ALL the muscle groups are pretty much equally important for baseball.